Holiday Party Survival

Maybe this post is late, but then again maybe I'm hitting it right in the middle.  The holiday season is said to last from Halloween through New Years, but I'd bet that it really lasts until Valentines day.  With all the candy, cookies, cocktails, and dinners what is a person to do when trying to stay healthy and/or lose weight this time of year.  It takes more than willpower to say no to that first or second helping of pumpkin pie.  Before heading off to another ugly sweater party, make sure you have prepared yourself biochemically to handle the onslaught of sugar.

the dreaded candy dish...

1. Eat breakfast and lunch and snacks!  Whatever you do don't starve yourself.  Without enough fat and protein in your stomach at throughout the day, you are setting yourself up for some major blood sugar fluctuations and a lack of neurotransmitters in your brain.  You will undoubtably show up at the party famished and grumpy and inhale every bowl of chex mix in sight and not stop to think when piling your plate high with mashed potatoes.

2. Bring something to share.  If you know the host or have been to the party previously, bring something to share.  Fresh veggies (red peppers, mini cucumber, sugar snap peas, cherry tomatoes...) and homemade ranch.  Deviled eggs topped with smoked salmon or Mini Meatballs or kale chips! This is especially important for people with food sensitivities.  Not every host will be gracious enough to accomodate your nutrition needs.

3. If you are going to drink...red wine is your best choice.  But this doesn't make it a free for all.  Alcohol decreases your metabolism by 30%, and after one or two glasses, inhibitions are lowered and that fruit cake starts to look more appetizing.  To stay hydrated and give your liver the best chance possible, drink two glasses of water between each alcoholic beverage.

4.  Focus on protein and non starchy vegetables, and pick one to two FAVORITE high carb items.  If there is a special desert you only get once a year, you may need to pass on the Pillsbury croissant rolls.  This might be easier said than done when other guests are passing processed foods past your plate, but if you've come to the party with balanced blood sugars and brain full of serotonin, you'll be better able to let them pass.

5.  Think of how you will feel or how you want to feel.  Do you want to leave the party feeling bloated and depressed?  Probably not.  Or do you want to leave the party feeling satisfied and happy with your food choices.  When the store bought sugar cookies come out, remind yourself of how you want to feel and how much your health means to you.  Remind yourself that the trans-fats in those cookies lead to crusty cells, heart disease, and a slow metabolism.  Now how bad do you want that cookie?

Whipped Coconut Milk

So... not only are you lactose intolerant, but you are in fact 100% dairy intolerant.  That stinks.  I'm thankful that this is not the case for me, but for some of my friends and clients it is.  While team teaching the Nutrition for Weight-loss Program with my coworker Oralee, she requested that I try and make whipped coconut milk.  One of our favorite dessert or bedtime snacks that we recommend to participants is berries and cream.  But not everyone can tolerate even this high fat, low protein, low lactose dairy.  For them the obvious substitution is coconut milk.  However, sometimes you want something a little more special than just pouring the liquid "milk" over the berries.  TADA! Whipped coconut milk.

There are countless directions on the internet describing how to make it, but here I go any way.

1. Refrigerate your can of coconut milk over night or during the day.

2. Spoon of the solid portion that has condensed on the top and place it in a stand mixer or a large bowl.

3. Whip for 3-5 minutes.  You may have to scrape down the sides of the bowl a couple times.  While whipping add 1/4-1/2 tsp vanilla extract and 1/2 tsp honey.

4.  Serve immediately or place in an airtight container and refrigerate for several days.

5. Spoon onto low carb pumpkin pie instead of cool whip, or just put a big dollop on top of some berries.  I'm partial to organic black berries since a bag of the frozen ones are a whole dollar cheaper than strawberries or blueberries!

Of course now you are left with the liquid portion in the bottom of the can.  I thought it would taste like the expensive coconut water sold in stores.  It's actually more coconuty and creamier and much much tastier!  I couldn't find any nutrition stats on this liquid portion, but go ahead and drink up as is, or add to a smoothie.  If you're feeling festive warm it on the stove or pour over ice and stir in some kahlua or rum or chocolate liqueur.  Mmmm....

B-Sprouts!

Ryan and I love brussels sprouts.  I'm not sure how this love came about, but frozen or fresh we always have some on hand.  This very polarizing vegetable probably has more haters than lovers, but my theory is that people who don't like them, just haven't had them cooked properly.  Sprouts don't need a lot of added seasonings, but over cooking makes them mushy and bitter.  However, if they are are cooked for too short a time period, their natural sweetness won't come out.  Why these little gems haven't made it as a supper food yet we may never know.  A cup of B-Sprouts contains: 8g carbohydrate and 3g of fiber.  But it's also packed with 195% of your DV for Vit. K and 125% of your DV for Vit. C.  These sprouts also contain large quantities of anti-oxidants similar to those found in other cruciferous veggies (cabbage, broccoli, cauliflower) so they are super stars when it comes to preventing cancer.  The question is...what to do with them.

1.  Shred
2.  Roast
3.  Braise
4.  Saute with Bacon  
5.  Eat leftovers for breakfast with chicken sausage or eggs.

If you are new to b-sprouts, skip the frozen ones for now and stick with fresh.  They are much more tasty and less likely to become over cooked.  If you're still putting together your Thanksgiving menu, perhaps you may want to think about serving up some brussels sprouts.

Deutschland, AKA: Germany

After 2.5 years of no vacation, Ryan and I decided to jump the pond for 6 days of walking, eating, and beer drinking in Deutschland (Germany).  Actually, the beer drinking was just Ryan, I stuck with my wine.  We had a great time and are already planning a trip back.  Even though Germany is known for bread and brats, we were still able to make healthy choices...when we wanted.

Both hotels we stayed in served continental breakfasts that supplied the usual "liquid" eggs, but Cocoon in Munich had a very nice spread of sliced deli meats and cheese, potato salad, fresh cut fruit, plain yogurt, muesli, cherry tomatoes with mozzarella balls covered in balsamic vinaigrette, sliced cucumbers,  smoked salmon, pickled asparagus, hot and cold sausages, various whole grain breads, cream cheese, and coffee.  It was a great way to start our day; giving us lots of energy to walk and sight-see.  At the Hofbahnhof (train station) I frequently saw business people ordering sandwiches or big cups of muesli with whole milk for breakfast.  Both are much better options than a bowl of Special K with skim milk, as so many of my clients have done in the past.

In Munich we did the touristy thing of eating Sauerbraten at the Hofbrauhaus.  Unfortunately, it didn't even come close to being as tender or flavorful as what my aunt Rosie made at christmas last year.  But the wine and beer and atmosphere made up for it.

Near the English gardens Ryan and I ate a couple of delicious salads.  Later that day we enjoyed a couple of drinks at the Japanese pagoda in the gardens while listening to an umpa band.

For supper we found a traditional German restaurant the Haxenbauer, near Marion Platz, with what I thought were rotisserie chickens in the window.  Come to find out they were schweinshaxe (pork knuckle/ham hock) and were one of the best things I've ever eaten.  Seriously.  The skin was crispy and the meat was fall off the bone tender.

In Frankfurt we of course tried the traditional Grune Sosse (green sauce) at Metrapol Cafe.  This was the only restaurant without an English menu.  But our waitress was very helpful, and knowing a bit of German did come in handy.  The grune sosse was amazing!  It was served with hardboiled eggs and potatoes which had been boiled and then pan fried till crisp.  We almost licked our plates.  In Frankfurt, Ryan discovered a new love for Apflewein or apple wine.  I thought it tasted like rotten apple juice that had sat in an old shoe, but to each their own.

On our last day we had lunch at Cookie In The Box just up from the Rhine River.  I enjoyed a bowl of creamy pumpkin carrot soup, and since we were on vacation...gave in for a scrumptious chocolate-white chocolate chip cookie.  mmmm....

What we found interesting were the number of people who were not obese, but had either a pronounced beer belly or "spare tire."  I'm not sure if this is something we would have seen 50 years ago due to the nature of the country (beer, pretzels, bread, deserts), or if like the U.S., this is a new occurrence.  While people may have been carrying extra weight, I did not see people who looked sick, lethargic, and sallow.  I'm guessing this is because people are still eating more real foods, and foods that contain real fats.

Germany is a beautiful country, and if you have never thought of going, you should.

Happy cows come from Bavaria

Vegetarian Myth Review

Just finished reading "The Vegetarian Myth" by Lierre Kieth.  Maybe I can't say I finished it...because I didn't actually read it through to the end, kind of skimmed the last section.

Overall, I enjoyed the book.  Kieth tackles the political, environmental, moral, and nutritional beliefs/myths that surround vegetarian and vegan eating.  Her personal experience from carnivore to vegetarian to vegan and back provide a nice story line amidst all the research.

Instead of chapters, the book is broken into sections; each supported by a mountain of research.  These are my favorite points or take home messages of the book.

1. In order for people to survive, someone/something must die.

2. Agriculture is destroying the planet.  Govt. subsidies that support corn, soy, wheat... encourage this destruction.

3. Soy is bad for you.  Don't eat foods made with soy unless they are fermented. (Soy Sauce, Miso)

4. The planet is overpopulated.  We can no longer support it through sustainable farming.  Sorry.

5. You may be "healthy" on a vegetarian diet now, but where will your health be in 20 years?

6. Buy local and sustainable when you can.  This includes produce, but also poultry, pork, beef, eggs.... get to know your farmer and his farming practices.

My biggest criticism is Kieth's feminist views.  I would have preferred if these were left out.  They were strongest at the end when she discusses how to "Save the World."  She likens the destruction of the planet and the CAFOs treatment of animals to that of female oppression.  I don't quite understand her spin on it all, and that is why I chose not to finish the last section.

While I cannot fully relate to Kieth's personal story, I can remember the days and meals when I did not consume animal protein or enough fat; I often felt hungry and unsatisfied.  Our meatless meals of black bean burrito bake, black bean burgers, oatmeal with peanut-butter, cereal with skim milk or soy milk. None of these meals provided enough protein or fat to support a healthy metabolism.  No wonder I was hungry within 1-2 hours.  Many of these recipes I've blogged about; believing them to be healthy.  At the time I did not fully understand how they were sending me on a blood sugar roller coaster.  Suppose I will have to take them down, or find a way to revamp them.  Lets just say life is a journey with lots of learning along the way.

Working with vegetarian clients or even "flexitarian" clients I can see the symptoms of protein deprivation: Anxiety, Depression, Fatigue, Poor hair and nail growth, Insomnia, Osteoporosis, Frequent illness, Cravings.  By increasing their protein intake, these symptoms disappear.  Maybe not in the first few days, but within 1-2 weeks they notice a difference.  This doesn't mean they begin eating steak overnight.  I might have them start with a little organic yogurt, some wild caught fish, eggs, even whey protein powder.  Each person has their own reason for choosing vegetarianism, so it's important to work with their beliefs, educate them properly, and reintroduce foods at the appropriate pace.

For anyone questioning starting or stopping a vegetarian/vegan lifestyle I do highly recommend reading this book.